A nutty, tangy summer cooler of roasted gram flour, lemon, roasted cumin and a pinch of rock salt. Ready in two minutes and perfect for a scorching Hyderabad afternoon.
- Energy
- 209 kcal
- Protein
- 9 g
- Carbs
- 38 g
- Fat
- 2 g
Great for: Fast bowler, Batter, Runner, Footballer, Junior (12–18)
Why it works
In the heat, guidance is to keep fluid losses under 2% of body weight and to include sodium when you sweat heavily or play longer than 2 hours. This sharbat gives about 400 ml of fluid with roughly 25 mmol/L sodium from the salt, plus carbohydrate and a little protein from sattu, which also makes it a handy bridge snack after training.
When: 1–2 hours before play, in breaks on very hot days, or within 30 minutes after training.
Ingredients
- 40 g (4 tbsp) Chana sattu Panjeri House
- 350 ml Cold water
- 15 ml (1 tbsp) Lemon juice
- 15 g (1 tbsp) Jaggery, grated Panjeri House
- 0.6 g (a generous pinch) Rock salt Panjeri House
- ½ tsp, a few leaves Roasted cumin powder, chopped mint
Method
- Whisk sattu into a little of the water to form a smooth paste.
- Add the remaining water, lemon juice, jaggery, salt and roasted cumin. Whisk well or shake in a bottle.
- Add mint and ice. Shake again before drinking, as sattu settles.
Coach’s tips
- Pre-mix sattu, jaggery powder, salt and cumin in small pouches for the kit bag; just add water.
- For a barley version, use Panjeri House barley sattu instead.
- Weigh yourself before and after training: 1 kg lost is roughly 1 litre of sweat to replace.
Good to know: These recipes are general healthy-eating ideas for active people, not medical advice. Nutrition values are estimates. Needs differ by body, sport and season — for a personal plan, and for players under 18, please consult a qualified sports dietitian or doctor.